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DomRedshawIcon...17-08-2017 @ 12:14 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated press
12 x 20
32 x 10
52 x 5
62.5 x 8 x 4

bench - feet up mid grip
32 x 10
52 x 10
72.5 x 12 x 4

circuit
tri oh ext x 20
rear fly x 20
press up x 20
face pull x 20

x 3 sets
DomRedshawIcon...18-08-2017 @ 11:13 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
front squat
12 x 12
45 x 8
65 x 8
82 x 8

deadlift
45 x 8
75 x 8
95 x 8
115 x 8
DomRedshawIcon...21-08-2017 @ 12:47 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cgbp
12 x 20
42 x 8
65 x 8
85 x 10
82.5 x 8 x 3


seated db ohp
25's x 15, 14, 14, 12

circuits
tris x 15-20
rear fly x 15- 20
press up x 15-20
face pulls x 15-20

x 3
DomRedshawIcon...22-08-2017 @ 11:58 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
12 x 15
42 x 8
72 x 5
92 x 1
100 x 8
95 x 8 x 3

db inc row
25's x 15 x 5

inc curls
15's x 15, 13, 12, 10, 9
DomRedshawIcon...24-08-2017 @ 12:21 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated press
12 x 10
42 x 10
55 x 5
65 x 12
65 x 8, 8, 8

bench - feet up
42 x 12
62 x 12
75 x 12, 12, 12, 12
DomRedshawIcon...26-08-2017 @ 11:40 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 78.7

hurt neck thurs so left yesterday til tday. also hip been sore last few days so missed front squats

deadlift
42 x 10
84 x 5
114 x 3
134 x 1
belt on
154 x 3
124 x 10

both sets comfy with plenty to spare.

db inc row
25's x 15 x 5 sets

bb curl
32 x 15, 15, 15, 15, 15
DomRedshawIcon...28-08-2017 @ 13:47 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cgbp
25 x 20
50 x 8
70 x 5
90 x 1
100 x 1
110 x 1
87.5 x 8
82.5 x 8, 8, 8

seated db ohp
25's x 15, 15, 15, 14
DomRedshawIcon...31-08-2017 @ 13:07 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
missed tues as felt ill

squat
42 x 10
72 x 8
95 x 5
115 x 1
belt on
130 x 1
140 x 1
105 x 10
95 x 8, 8, 8

db inc row
25's x 15 x 5

bb curl
32 x 15 x 5
DomRedshawIcon...01-09-2017 @ 11:52 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated ohp
32 x 12
52 x 8
67 x 5
80 x 2

85 x 5
70 x 10
65 x 8 x 3


bench - feet up, mid grip
42 x 12
62 x 12
75 x 12 x 3


oh tri ext
25 x 20, 15, 15
DomRedshawIcon...04-09-2017 @ 15:31 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 78 ish

deadlift
42 x 15
84 x 5
114 x 3
134 x 1
belt on
154 x 1
174 x 3
134 x 10

back doesnt feel clever now, think i might drop deads for a while
DomRedshawIcon...11-09-2017 @ 11:40 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
hurting my back f**ked things upa bit as last week was my rep targets and should of deloaded this week but had last week off instead. so not quite sure where my numbers would be at for planning this wave.

Bench - not quite as close as normal as pec not 100%
12 x 20
45 x 10
65 x 8
80 x 5
90 x 3
100 x 1
110 x 3
90 x 10, 10, 10

supposed to do last sets at 80 but didnt realise until id almost done the 2nd set so stuck at 90 n did less total sets

seated ohp
45 x 12
60 x 12, 12, 12


pretty happy with that, missing a week i expected bench to feel heavier. 110x3 + 90x10 is most iv done in a while and both pretty comfy, 90x8-10 was last waves target so still on track.
DomRedshawIcon...12-09-2017 @ 11:44 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
15 x 10
45 x 10
70 x 5
90 x 12, 10, 8

db inc row
25's x 15 x 4-5 sets

db inc curl
15's x 10-12 x 4-5 sets
DomRedshawIcon...14-09-2017 @ 11:27 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated ohp
12 x 15
42 x 10
57 x 8
67 x 8 x 4

feet up bench
42 x 10
62 x 5
72 x 12 x 4
DomRedshawIcon...18-09-2017 @ 12:15 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
12 x 10
42 x 8
75 x 5
95 x 3
115 x 1
belt
135 x 2
100 x 12

db inc rows
25's x 15 x 4

bb curl 32 x 15 x 4
DomRedshawIcon...19-09-2017 @ 12:04 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bench - ng

12 x 10
42 x 10
65 x 8
85 x 5
100 x 1
110 x 3
92 x 8
87 x 8, 8, 8

bit harder than last week

seated ohp
42 x 12
60 x 12 x 3

tri oh ext
25 x 20, 15, 15

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